Heart-Healthy Crispy Baked Tofu
Elevate your healthy eating game with this irresistible Heart-Healthy Crispy Baked Tofu recipe—a delicious plant-based alternative that's quick, easy, and packed with flavor! Featuring extra-firm tofu marinated in a savory blend of low-sodium soy sauce, sesame oil, garlic powder, and onion powder, this dish delivers bold taste while keeping an eye on heart health. A light coating of cornstarch ensures perfectly crispy edges when baked to golden perfection in the oven, all without frying. Ready in under 45 minutes, this vegan-friendly recipe is perfect as a protein-rich main dish, a crunchy addition to salads, or a flavorful topping for grain bowls. Plus, with minimal prep and vibrant optional garnishes like green onions, it’s sure to become a weeknight favorite!
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Recipe Information
Ingredients
- 14 ounces Extra-firm tofu
- 3 tablespoons Low-sodium soy sauce
- 1 tablespoon Sesame oil
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Cornstarch
- Olive oil cooking spray
- 2 tablespoons Chopped green onions (optional)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Remove the tofu from its packaging and drain the liquid. Wrap the tofu block in a clean kitchen towel or paper towels and place it on a flat surface. Press it gently by placing a heavy skillet or a few cans on top. Let it sit this way for about 15 minutes to remove excess moisture.
Cut the tofu into 1-inch cubes and place them in a large mixing bowl.
In a small bowl, whisk together the low-sodium soy sauce, sesame oil, garlic powder, onion powder, and ground black pepper. Pour this marinade over the tofu cubes, gently tossing to ensure all pieces are evenly coated. Let the tofu marinate for at least 10 minutes, stirring occasionally.
Sprinkle the cornstarch over the marinated tofu cubes and toss gently until all pieces are well coated with the cornstarch.
Arrange the tofu cubes on the prepared baking sheet in a single layer, ensuring they are not touching. Lightly spray the top of the tofu with olive oil cooking spray.
Bake in the preheated oven for 15 minutes. Remove the tray from the oven, flip the tofu cubes, and bake for another 15 minutes, or until golden brown and crispy on the edges.
Remove from the oven and allow to cool slightly on the tray. If desired, sprinkle chopped green onions over the crispy tofu before serving.
Enjoy as a main dish with your favorite vegetables or as a protein-packed addition to salads or grain bowls.
Nutrition Facts
Calories |
811 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 59% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1567 mg | 68% | |
| Total Carbohydrate | 38.8 g | 14% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 2.7 g | ||
| Protein | 69.0 g | 138% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2739 mg | 211% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1037 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
